we used to think that wheat was good for us, and whole grains. and whole grains can spike the insulin as much as a candy bar. and people who eat wheat eat 400 more calories a day and this could easily be swapped out. >> exactly the same. one of our favorite cereals louise's 100% granola. a lot of flavor and something else, chia. high omega 3, the same your doctor tells you to take you for your heart hefalth. >> and brain health. >> anna: it's delicious. how about yogurt. this is our breakfast yogurt. buy an organic yogurt. and the nonorganic could have the cows eating this certain concern. >> anna: it's pretty, you've got the yo combugurt and the-- >> that's prettier, a real berry. >> check this out. this has our yogurt. and no synthetic hormones to the dairy cows, thinged to cancer in humans and pesticide-free, and this is as as much protein as a can of tuna. >> 23 grams in a serving as opposed to. >> 7. >> that's a different. >> you're not going to spike your insulin. and msg makes you eat 40% more during the the day. >> and the name of your bo